Strength training programs
Compare five free block templates. See every workout, exercise and prescription before you choose.
Written by Strengthara (Zenta AB) · Updated
Choose the program you can repeat with the equipment and time you have. Every workout below is free to follow as written in Strengthara; Pro lets you author your own programs and blocks.
Choose a program
| Program | Who it suits | Workouts in rotation | Time per workout | Equipment |
|---|---|---|---|---|
| GROUNDWORK | New to lifting, or back after a long break. | 2 | 44–48 min | Dumbbells, Cable machine, Machines |
| Classic 5×5 | Lifters who want to get strong on the barbell basics, new to the bar or resetting. | 2 | 62–63 min | Barbell, Squat rack |
| Push Pull Legs | Intermediates who like training most days and want size and strength. | 6 | 38–51 min | Barbell, Squat rack, Cable machine, Dumbbells, Machines |
| Upper Lower | Lifters with a year or more of training who want strength and size on four days a week. | 4 | 47–60 min | Barbell, Squat rack, Cable machine, Dumbbells, Machines |
| 75 STRONG | Lifters who want five hard sessions a week and daily habits to keep. | 5 | 44–49 min | Barbell, Squat rack, Dumbbells, Kettlebell, Cable machine, Bike, Rowing machine |
Times are estimates from the catalogue, not a weekly schedule. Rest days and how often you train are your choice.
Start with a program you can repeat
New to lifting? GROUNDWORK gives you two full-body workouts with simpler movements. Classic 5×5 concentrates on the barbell lifts. Upper Lower separates upper- and lower-body work; Push Pull Legs divides it further. 75 STRONG combines strength work with conditioning. Open a program to check all its exercises and coaching notes.
Follow it free in Strengthara
Open the block picker, choose this block template and sign in to create your block. Make it active, then choose a workout in the iOS app. Log the sets you actually do. The Logbook and Last time are included in Free. Editing the program or creating your own needs Pro.
Follow a program freeSources
- Strengthara block template catalogue (anonymous API)
StrengtharaAccessed